7.20.17 Workout of the Day

"Little Byrd Man" staying cool in this heat

6 PM iCT

CrossFit

Conditioning

4 rounds of :40 seconds on / :20 seconds off Station 1:DB front rack lunges (50/35) (each step= 1 rep)) Station 2 :Calorie Bike Station 3:burpee

Station 4:Wall Walk

Station 5: GHD SItup

-1 minute rest bet each station-

Stay on each station for the 4 minutes than rotate

SCORE=Total combined reps

ICT

Conditioning

4 rounds of :40 seconds on / :20 seconds off Station 1:KB front rack lunges (50/35) (each step= 1 rep)) Station 2 :Calorie Row Station 3:pushup

Station 4:Wall Walk

Station 5: Hang knee raises/straight leg abmat situp

-1 minute rest bet each station-

Stay on each station for the 4 minutes than rotate

SCORE=Total combined reps